Different breaths do different things... Here's a tip for relaxation before bed: - Start with 5-10 box breaths to transition - Switch to extended exhale breathing (4-8 pattern) - Allow the exhale to naturally lengthen as you relax - Continue until you feel drowsy

No excuses when it comes to handling big emotions more effectively. You are capable!

Your worth isn’t measured by your productivity or how well you perform the holidays. The most important gift you can give is your presence, your authenticity, and your willingness to show up as your imperfect, beautifully human self.

Ground yourself in the present moment with the 3-3-3 rule/tool. Name 3 things you see. Name 3 things you hear. Move 3 parts of your body. This tool is great for seasonal depression and anxiety. For increased benefit, take 3 slow, deep breaths. with love, Dr. Ashley

Found this simple but powerful card game that helps practice coping skills in a fun, low-pressure way! Each card color and type prompts a different reflection: - Red cards = Name your go-to coping strategies - Black cards = Identify stressors/triggers (awareness is key!) - Face cards = Remember your support system—who can you reach out to? - Aces = Think of your safe spaces What I love about this is how it normalizes talking about mental health through play. It's based on the GIVE skill framework and makes practicing emotional regulation feel natural instead of clinical. Great for families, groups, or even solo reflection. Sometimes the best tools are the simplest ones. What's one coping strategy you rely on when things get tough? 👇